Learn more about your sleep and fertility health
Our Tennessee fertility doctors want to help patients discover the connections between sleep and fertility health. When TTC, a woman should receive eight to nine hours of quality sleep every night. This amount of sleep helps women maintain healthy levels of vital reproductive hormones. Getting enough sleep can also curb the stress of fertility struggles by reducing cortisol levels.
Two major factors that can affect sleep and fertility health
Various studies have found links between sleep and fertility. Much of this research has shown that working the night shift and blue light exposure can be harmful when trying to start a family.
The nightshift. One study found that working the nightshift can interfere with a woman’s levels of melatonin and reproductive hormones. Additionally, another study reported a link between women working the nightshift and poorer egg quality. Not only that, but a study in Frontiers in Public Health suggests women working nights are more likely to need fertility treatments and have irregular menstrual cycles.
Blue light exposure. Most people know that blue light exposure can interfere with sleep. However, many don’t realize that it could also affect egg quality. This effect on egg quality is likely due to blue light from electronics suppressing melatonin. This is a hormone that promotes sleep and protects egg quality as women near ovulation.
Keeping screens out of the bedroom in the evening is one of the best ways to minimize the harm of blue light exposure. Our Tennessee fertility doctors also recommend that women receiving treatment at our clinic take steps to improve their sleep quality.
Tips for improving sleep and enhancing fertility health
When you’re on the path to building a healthy family, getting better sleep can be one of the best ways to support your fertility. There are a variety of simple strategies to help you achieve sounder slumber.
Maintain a regular sleep schedule. Waking up and going to bed at the same time every day can make it easier for your body to sleep deeply for eight to nine hours.
Create bedtime rituals. Engaging in a nightly soothing routine that includes meditation and deep breathing can enhance your sleep.
Avoid stress in the evening. To help yourself go to bed with a calm mind, avoid checking work emails and having tense conversations at night.
Make your bedroom a sanctuary. Upgrade your sleep by ensuring you have high-quality bedding and pajamas and a completely dark bedroom.
Stay away from caffeine in the late afternoon and evening. Prevent caffeine jitters from keeping you up at night by only having caffeine-free beverages later in the day.
While getting better sleep can support your fertility health, many women also need the care of specialists. Our Tennessee fertility doctors are here to help you take the next step towards taking home a healthy baby. Contact us for more information about sleep and fertility.
